30Sep2016

29
Sep

30Sep2016

CrossFit Reality – CrossFit

Warm-up

PVC Pipe Warm up (No Measure)

2 Rounds

200m run

10 Pass thrus

10 Back Squats

10 Push Press

10 OHS

10 Good mornings

10yd Duck walk with PVC pipe

Weightlifting

Thruster (1×1, Build to 90% +5lbs, then 1 ME drop set)

Thruster: Build to 90 then one max rep drop set @

– 35lbs (200-300),

-25lbs (100-200)

-15lbs (BB-100)

Level 1 METCON

LVL1: Metcon (AMRAP – Reps)

16min EMOM

Mins: 0-3

2 Snatch at 75%

4 OHS

6 Box Jumps

Mins: 4-7

3 Reps at 75%

3 OHS

5 Box Jump

Mins: 8-11

4 Reps at 75%

2 OHS

4 Box jumps

Mins: 12-15

5 Reps at 75%

1 OHS

3 Box jumps

Cash out

$$OUT: Metcon (AMRAP – Reps)

Death by Pull ups

Min 1 – 1 strict – 2 kipping – 3 C2B

Min 2 – 2 strict – 3 kipping – 4 C2B

Min 3 – 3 strict – 4 kipping – 5 C2B

Min 4….

$$OUT: Pendlay Row (5×12 AHAP)